Ketogenic Diet Is it Sustainable ?

Today, our greatest health problems relate to overeating. People are consuming too many calories and too much low-quality food, bringing on chronic diseases like cancer, obesity, diabetes, and heart disease.

Before I go into Ketogenic diet, what is ketosis means?

In normal circumstances, the body’s cells use glucose as their primary form of energy. Glucose is typically derived from dietary carbohydrates, including:

  1. sugar – such as fruits and milk or yogurt
  2. starchy foods – such as bread , pasta

The body breaks these down into simple sugars. Glucose can either be used or stored in the liver and muscles as glycogen. When there is not enough glucose available to meet energy demands, the body will start to find alternative to break down fat stores to provide glucose from triglycerides (A fat (lipid) stored unused calories and provide your body with energy)

Ketosis is a normal metabolic process. When the body does not have enough glucose for energy , it burns stored fats instead. this results in a build-up of acids called ketones within the body.

How Do Ketogenic Diet Come About ?

Ketogenic diet was originally introduced by  in 1920. It is a natural therapy treating epilepsy without using any medications.In 1997, Abrahams produced a TV movie “First Do No Harm” starring Meryl Streep, in which a young boy’s intractable epilepsy is successfully treated by the ketogenic diet.

What is Ketogenic diet? 

Ketogenic diet focus on low carb, moderate protein and high fat diet which put the body in the state as ketosis. Ketosis occurs as a result of the change in the body’s fuel usage from carbohydrate to fat.

Why Ketogenic diet?

  1. Aids in weight loss
  2. Improve heart health by increasing HDL and decrease LDL
    (consume healthy fat – avocados)
  3. An increase of energy

Is Ketogenic diet sustainable ?

There are many popular diet out there that would last only a few weeks to months. My suggestion is to embrace the change that is sustainable over a long term. In fact, a balanced, unprocessed diet, rich in colourful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for the long, healthier, vibrant life.

References 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
  2. https://ketodash.com/keto-diet
  3. https://www.ruled.me/benefits-ketogenic-diet/
  4. https://www.slideshare.net/marievranceanu/ketogenic-diet-82271881
  5. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186

 

 

GRIT

Love Him. Hate Him. 3 life lessons we can learn from Conor.

1. Take Action
“Doubt is only removed by action. If you’re not working, then that’s where doubt comes in.”
From his humble beginnings, Conor Mcgregor hustled his way to the very top and is not ashamed of his success.

2. Unshakable Self-Belief
“My success isn’t a result of arrogance. It’s a result of belief”
Conor literally came from nothing. He would visualized what he wanted and know that he will achieve it.

3. What Confidence Really Is
“At the end of the day you gotta feel some way. So why not feel unbeatable? Why not feel untouchable? Why not feel like the best to ever do it?”
CONFIDENCE is all Internal work – why are you waiting on external circumstances to align? They never will! I know what you’re thinking: if I could choose to be confidence I would have done so a long time ago.
And I’m going to get a little bit in your face and say: You always had the choice… You just chose not to. —
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SINGAPORE GOOD FOOD- ONE PAN GARLIC HERB CHICKEN & ASPARAGUS

Singapore Food Recipes

 

One Pan Cook – Garlic Herb Chicken with Vegetables In 20 mins 

 Preparing a healthy and delicious Singapore food with no guilt. This recipe is popular for a couple of reasons:

1. Easy clean up – All in one pan 
2. Flavour – Combination of herbs and seasoning along with minced garlic, onion and butter, is like a party in your mouth.

 

Preparation 
1. Peel off chicken layer of fats 
2. Marinate it with your seasoning ( I use Parsley, Oregano leaves, Cayenne Pepper, Paprika ground from MasterFoods)
3. Wash and cut vegetables 

Cooking process 
1. Melt some butter , stir in garlic, onion and herbs 
2. Add the chicken meat 
3. Chicken meat turn brown and flip 
4. After both side chicken meat turn brown ,scoot the chicken meat aside and throw in asparagus with a tad more butter 
5. Cook green asparagus till tender 

As a Chinese asian, I add on Quinoa as my healthy carbohydrate which will break down slowly , releasing glucose gradually into the blood stream. 

Preparation for Quinoa 
1. Rinse Quiona 
2. Pour the quiona and water into the rice cooker (1 cup of quiona : 2 cups of water)
3. Add in salt and turn on the rice cooker 

And that’s it! Your delicious dinner is ready to go with whole lot of flavor and less work involved.